Nutrition
Children's Health
NOTE: Nutrition cannot realistically be fragmented, or divided, into its individual nutrients (protein, fat, carbohydrates, vitamins, minerals, etc.). A whole food is exponentially superior to the sum of its measurable nutrients. In speaking of fragmented terms such as “protein,” “carbohydrate,” and “fat,” we must always remember that real food comes in a whole form.
Children's Health
The best food for you is the best food for your child.
Children's Health
There is a longstanding argument about whether a “vegan” diet is healthy for children, and the answer is, of course, it depends. French fries and soda are technically “vegan,” meaning that they don’t contain animal products, but they don’t contain any real nutrition, either. Eliminating animal-based foods is the biggest first step toward a healthful diet, but it is still very possible to eat an unhealthy vegan diet. That is why we do not promote the label of “vegan.” The emphasis of the All Wholesome Herbs project is not so much what not to eat, but rather what to eat, to gain excellent health.
Still, the first concern to address is the perpetrated fear that children’s growth will be stunted on a plant-foods diet. Like athletes, children tend to be very active both in movement and in growth.
A vegetarian and vegan diet in early childhood can provide the same amount of energy and macronutrients, leading to a normal growth in comparison to omnivorous children.
Weder S, et al. Energy, Macronutrient Intake, and Anthropometrics of Vegetarian, Vegan, and Omnivorous Children (1-3 Years) in Germany (VeChi Diet Study). Nutrients, 11(4): 832, Apr. 2019.
After measuring dietary intakes and anthropometrics (weight and height), these researchers concluded:
Our results indicate that a vegetarian and vegan diet in early childhood provides comparable amounts of energy and a macronutrient pattern in accordance with recommendations and can ensure normal growth, as there were no significant differences in proxy-reported anthropometrics compared to omnivorous children of the same age.
Weder S, et al. Energy, Macronutrient Intake, and Anthropometrics of Vegetarian, Vegan, and Omnivorous Children (1-3 Years) in Germany (VeChi Diet Study). Nutrients, 11(4): 832, Apr. 2019.
In other words, children on vegan diets grow normally and healthfully – and with much lower risk of diseases such as obesity and diabetes in childhood and throughout their life (Alexy et al).
Another set of researchers analyzed the “controversial” adequacy of protein intake on vegan diets. Speaking specifically about children, the researchers concluded:
There are no specific concerns regarding protein adequacy because of their very high energy requirements compared to those of protein.
Mariotti F, et al. Dietary Protein and Amino Acids in Vegetarian Diets – A Review. Nutrients, 11(11): 2661, Nov. 2019.
Like athletes, children need far more energy (carbohydrate) than protein, and their nutritional needs are easily and best met through a diet of whole plant foods. Whole plant foods are nutritionally complete and the best foods for your child’s physical and mental development (McDougall et al, Turner-McGrievy).
Choking
Another important consideration, with children in particular but also with adults, is that animal-based foods (especially meat) and processed foods (such as nut butter and chips) are the most common causes of choking. Whole plant foods are much easier for a baby or child to eat with significantly lower risk of choking than with animal-based foods.
RESEARCH
Mariotti F, et al. Dietary Protein and Amino Acids in Vegetarian Diets – A Review. Nutrients, 11(11): 2661, Nov. 2019.
McDougall C, et al. Plant-Based Diets Are Not Nutritionally Deficient. The Permanente Journal, 17(4): 93, Fall 2013.
Turner-McGrievy G. Nutrient Adequacy of Vegetarian Diets. Journal of the American Dietetic Association, 110(10): 1450, Oct. 2010.
Weder S, et al. Energy, Macronutrient Intake, and Anthropometrics of Vegetarian, Vegan, and Omnivorous Children (1-3 Years) in Germany (VeChi Diet Study). Nutrients, 11(4): 832, Apr. 2019.
Alexy U, et al. Nutrient Intake and Status of German Children and Adolescents Consuming Vegetarian, Vegan and Omnivore Diets: Results of the VeChi Youth Study. Nutrients, 13(5): 1707, 18 May 2021.